Fish contain Omega-3 fatty (polyunsaturated) acids, which are known to protect against cardiovascular diseases.
Fish is an abundant source of long chain n-3 PUFA. These fatty acids decrease the fibrinogen levels, inhibit the activity of platelets and the clotting process. Excess fibrinogen is known to be associated with strokes and heart attacks. In addition, these fatty acids reduce the blood levels of cholesterol and triglycerides. They modify inflammatory reactions in the arterial wall and also decrease blood pressure. Most of the beneficial effects of fish or fish oil capsules are mediated through their effects on the eicosanoids. The eicosanoids are a group of biologically very active compounds formed in the body cells from long chain n-3 PUFA and long chain n-6 PUFA.
Both fresh water and sea fish are excellent for the heart. Fish are of two types. Many are the so called lean fish which store fat as triglycerides in their livers. Fish liver oils are prepared from shark and cod. Fatty fish like seer, purava and hilsa have triglycerides stored in the muscle. A regular habit of including 100-200 g. of fish twice a week is recommended as a preventive dietary approach for heart diseases. Both lean and fatty fish are good, though fatty fish will provide more fat and thus more long chain n-3 PUFA.
Nutritive value of Fish
Nutritive value per 100 g of Cat Fish
Energy (kcal) : 86
Protein (g) : 21.4
Calcium (mg) : 10
Phosphorus (mg) : 230
Vitamin; Niacin (mg) : 2.5
Nutritive value per 100 g of Fish (Shrimp, Small dried)
Energy (kcal) : 349
Protein (g) : 68.1
Fat (g) : 8.5
Minerals (g) : 17.4
Calcium (mg) : 4384
Phosphorus (mg) : 1160
Vitamins
Folic Acid – Total (µg) : 18.6
Vitamin B12 (µg) : 9.0
Nutritive value per 100 g of Fish (Pangas)
Energy (kcal) : 161
Protein (g) : 14.2
Fat (g) : 10.8
Carbohydrates (g) : 1.7
Minerals (g) : 1.0
Calcium (mg) : 180
Phosphorus (mg) : 130
Iron (mg) : 0.5
Vitamins
Choline (mg) : 913
Niacin (mg) : 0.6
Vitamin C (mg) : 7
Nutritive value per 100 g of Fish (Rohu)
Energy (kcal) : 97
Protein (g) : 16.6
Fat (g) : 1.4
Carbohydrates (g) : 4.4
Minerals (g) : 0.9
Calcium (mg) : 650
Phosphorus (mg) : 175
Iron (mg) : 1.0
Magnesium (mg) : 13
Sodium (mg) : 101
Potassium (mg) : 288
Vitamins
Thiamine (mg) : 0.05
Riboflavin (mg) : 0.07
Niacin (mg) : 0.7
Vitamin C (mg) : 22
Choline (mg) : 819
Reference: Diet & Heart Disease /Nutritive value of Indian foods : NIN, ICMR
